Fennel, a good source of potassium and vitamin A, belongs to the carrot family and all parts (bulb, stalk, leaves and seeds) are edible. Fennel has a taste likened to licorice and pairs well with fish, making this dish a perfect, quick-and-easy dinner solution.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

30 mins
30 mins


Fennel-Apple Slaw
Sesame Tuna


Instructions Checklist
  • Prepare the Fennel-Apple Slaw: In a medium bowl combine fennel; green apple; coarsely shredded carrot; and thinly sliced radishes. For dressing, in a small bowl whisk together rice vinegar; snipped fresh mint; canola oil; salt and, if desired, toasted sesame oil; and crushed red pepper. Add dressing to fennel mixture; toss to coat.

  • Prepare the Sesame Tuna: Rinse tuna; pat dry. Sprinkle with salt and pepper.

  • In a shallow dish combine egg whites and the water. In another shallow dish combine bread crumbs and sesame seeds. Dip tops and bottoms of tuna in egg white mixture, then in crumb mixture to coat; press lightly.

  • In a 10-inch nonstick skillet heat oil over medium-high. Add tuna; cook 5 to 7 minutes or just until tuna flakes, turning once (tuna will be pink in center). Cut into 1/4-inch slices.

  • Divide spinach among plates and top with slaw and tuna. If desired, sprinkle with the reserved fennel tops.


Tips: If desired, when trimming fennel bulb, reserve feathery tops to garnish plates.

If using frozen tuna, thaw by placing in refrigerator 24-hours in advance.

Nutrition Facts

251 calories; protein 22.2g 44% DV; carbohydrates 16.2g 5% DV; exchange other carbs 1; dietary fiber 4.8g 19% DV; sugars 6.1g; fat 10.5g 16% DV; saturated fat 1g 5% DV; cholesterol 27.6mg 9% DV; vitamin a iu 6452.2IU 129% DV; vitamin c 23.4mg 39% DV; folate 21.7mcg 5% DV; calcium 91.9mg 9% DV; iron 3.4mg 19% DV; magnesium 91.8mg 33% DV; potassium 595.3mg 17% DV; sodium 434.7mg 17% DV.